[New & Improved] TDEE Calculator (Insanely Accurate)

A Much Needed Tool For Weight Loss, Gain, Maintenance And For An Overall Long And Healthy Life.

TDEE Calculator Damnripped

Now before you start using our TDEE calculator, it is important to know a few things about general weight loss and weight gain. Read on.

Consume more calories than your body needs, you will gain weight.
Consume less calories than your body needs, you will lose weight.

Things to Understand About TDEE:

1. Daily Activity Level

The measurement for energy expenditure is dependent on activity level. The higher this value is, the more active a person is. People should be careful when evaluating their activity levels and take into account every activities apart from the ones that are carried out in the gym. There is not much of a difference between sedentary and moderate activity, so people must be careful in considering the differences between the two especially when it comes to TDEE calculation.

2. Exercise Intensity

Again, Exercise intensity is another important factor in calculating your energy expenditure. This section is only based on the activities that are done in the gym. The higher this value is, the more aggressive a person is in the gym. Here, there is a big difference between Moderate and Intense activity. So people must be careful in considering the differences between the two since a simple miscalculation could lead to over-estimation of your energy expenditure and thereby hindering your fitness goal.

3. Weight Loss Is a Balance

The value of the daily energy expenditure indicates how many calories a person must consume as well as spend in order to stay at his or her current rate. If weight loss is the goal, then less calories must be consumed, more exercise must be done, or both must occur. The exact opposite must happen if weight gain is the goal. This reinforces the basic principle of effective weight loss balance.

4. Work Up To It

In order for people to effectively lose weight, it is recommended that they eat at their current energy expenditure level for a few weeks before reducing their caloric intake. This way, their body can get used to eating at this level before taking in less. After a few weeks, reduce the caloric intake by a certain percentage (20%), depending on how much weight needs to be lost, and repeat the process so the body can readjust itself. It is also important to recalculate the energy expenditure level every week after taking in fewer calories.

The same is true if the goal is to gain weight, except here one should increase the caloric intake by a certain percentage (10%) instead of decreasing it.

5. Be Smart

Your total daily energy expenditure is the metabolic rate the body needs to work at in order to keep basic processes going while performing physical activity. It is unwise for a person to drastically reduce his/her caloric intake, for he/she risks consuming fewer calories than he/she needs in order for his/her body to work properly.

The total daily energy expenditure is the most accurate indicator for losing, gaining and maintaining weight. Understanding it and the basal metabolic rate is important for maintaining a healthy lifestyle.

Now you can go ahead and plug your stats into the TDEE calculator below.

Version 7.0 is here!!!😍

This version includes lots of new features such as:

  • Body Mass Index (BMI)
  • Maximum Genetic Muscular Potential – an estimate of how much muscle you can gain naturally without the use of steroids.
  • Maximum Fat Metabolism an estimate of the maximum sustainable deficit you can be at without sacrificing lean body mass. (only visible if your goal is “weight loss” and choose “lean mass formula”)
  • Better explanations and Improved handling of Activity and Exercise Factor.
  • Refactored code – now performs more smoothly, especially in mobile devices. And looks better. 😉



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Note: Please remember that the “No. of days” and the “Target date” are just rough estimates and the result can vary from individual to individual based on several factors such as age, activity factors, whether an individual is metabolically adapted or not, etc.

But the majority can rest assured as they will most likely see promising results within the above time frame.

The above TDEE calculator will give you an estimate of the calories and macronutrients you require each day. However, you may need to make adjustments with your diet as you go along. If your weight does not change by the desired amount (keep in mind, you shouldn’t be gaining or losing more than 2lbs each week) make adjustments by small increments. For example, if you’re aiming to lose weight and your weight has remained the same, reduce your calories by 50 each day. This should come from your carbs (4 calories per gram) and/or fats (9 calories per gram), while maintaining the same protein intake. Repeat this process as necessary to keep hitting your goals. It’s also worth noting, that as you gain or lose weight on your diet, your calorie intake may need to change anyway! For more information on weight loss plateau, please refer to this article.


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Also, we strongly believe “a word of mouth” is the best mode of advertising there is. So please spread the word about our calculators and share them with your friends and family. Thank you.

Note: If you encounter any bugs or have a new feature on your mind, please write to support[at] or use this contact form here.

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TitanDamn RippedMaxJasonAnonymous Recent comment authors

Is this truly accurate? Not to doubt you guys, but this site gives me a total calorie intake for weight loss that is a good bit higher than what most sites give me (around 1200). This site gives me 1378! Also, if I’m doing strength and weight stuff 3x a week for 1 hour, with fairly intense 30 minute cardio mixed in on… most days, should I choose the “high protein” setting, so I can build muscle?


Hi, I’m wondering my activity levels and how I should go about my off days intake. I’m 5’7’’, 18, and 146lbs at 6.5-7% body fat. Tryin to gain lean muscle at a rate of 5% of my TDEE. I’m a scaffold builder which involves loading or carrying many different material, ranging from 2-60lbs, to a unit that could be either on the ground or stories up, once there we use said material handing and using the material all whilst wearing a 15lb tool belt(all whilst shimmying up a scaffold), and finally, after building, returning leftover material. This encompasses about 8… Read more »


Ok, it seems that i need some help with the TDEE, this is my day/week schedule: Day1: 2hrs of powerlifting, bench/deadlift/squat with % ranging from 75 to 90 + 10/15 mins of HIIT Day2: 1hr of gym, easy weights + 20 mins of HIIT Day3: Same as day 1 Day4: Same as day 2 Day5: Same as day 1 Day6 (Saturday): rest Sunday: rest My job is a sedentary one and i spend most part of the afternoon studying, so im sedentary again (except for clibing a couple of stairs sometimes). I chosen “Sedentary” and then light training, should i… Read more »


i weigh train 4x a week (upper lower scheme) and i have a light intensity job 2-3x a week for 3 hours a day, sometimes i have work and the gym on the same day, sometimes only work, sometimes only gym, and weekends are mostly off and not many activities are done, what is better? 1. calculate TDEE and divide them so i get a average TDEE for the week 2. eat a different TDEE everyday


Does this calculator take into consideration the number of times we are training per week? If let’s say I am only training 3 times per week but with difficult intensity, do I still follow the calories mentioned here, even on my rest days?

Teresa Freeman
Teresa Freeman

quick question .. i am a costumed character performer doing about 6-7 30 minute sets per day sometimes inside some days outside in florida … would it be better for me to use the moderately active or very active selection for the calculator?


Hi, Just a little stuck on the exercise intensity I should pick. I work out 6 days a week this includes 45 minutes weights and 30 minutes cardio at the gym, 2 days a week i will go to the gym and do a 45 minute weight training, later that night i will run 5-8km as I’m training for a run. Mostly my cardio is HIIT 30 seconds on 30 seconds off on the treadmill at a very high speed. I’m trying to lose a little more body fat and gain some lean muscle. Currently I’m sitting around 2,100 calories… Read more »

Sarah E
Sarah E

Very informative, was hoping for a little help determining my TDEE though since I’m not sure about activity levels 5 days a week I spend 60 to 90 minutes on the elliptical, either walking at max reside or running at Mid resistance, always hitting between 600 and 900 calories burned according to the elliptical (which i know might be overestimating, but i always stay within that interval) On day 6 I do a 3 hour long walk. Day 7 rest. I’m female, 25, 70kg, 172m Full time job where half the time im sitting and half walking around but not… Read more »

Bruno Melo
Bruno Melo

Hi, I’d like to ask you a question.
I have a sedentary job, but training calisthenics 6 times a week lasting 1 hours…
What would my level of activity be?

After two weeks I would need to lower the calories again to lose weight?

Thank you!


Hi there, It seems that I might need some help in determining my TDEE, I work in IT and as such I sit on my rear for the better part of the day, I do however train every day and go 80% of my max strength and this goes from 1 hour to 1,5 hours a day, which can net me between 500 and 800 calories burned by lifting weights alone which I track by wearing a heart rate monitor on my chest, I do not perform any form of cardio exercise because I am not that fond of it,… Read more »


Hi, I have sedentary job and my training regimen is as follows:
2 times a week breaststroke swimming, each time for total 40-50 minutes
3 times a week weightlifting consisting of deadlift 115 kg 4 sets 5 reps, bench press 60 kg 4 sets 5 reps, ohp 45 kg 4 sets 5 reps and latpulldown 60 kg 4 sets 6 reps everytime I’m going to gym
What exercise intensity should i put in?

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